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Training Log Archive: O-ing

In the 7 days ending Jan 28:

activity # timemileskm+m
  Walk1 2:00:00 4.97(24:08) 8.0(15:00)
  Teering5 1:39:28 9.38(10:37) 15.09(6:36) 11229 /33c87%
  Cycling1 50:44 14.08(3:36) 22.66(2:14) 270
  Core Stability1 20:00
  Water Running1 10:00 0.06(2:40:56) 0.1(1:40:00)
  Swimming1 5:00 0.06(1:20:28) 0.1(50:00)
  Running1 1:30 0.06(23:54) 0.1(14:51) 19
  Total10 5:06:42 28.61 46.05 40229 /33c87%
  [1-5]10 5:05:56

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MoTuWeThFrSaSu

Sunday Jan 28 #

Teering 15:00 [3] 1.0 km (15:00 / km) +10m 14:17 / km
shoes: ASICS Gel Nimbus 19

ANU. Another really good course. Unfortunately too tight to risk running although L calf isn’t too sore. The good thing about this weekend is no knee pain. Hope for the future.

Water Running 10:00 [3] 0.1 km (1:40:00 / km)

Saturday Jan 27 #

5 PM

Teering race 19:04 intensity: (31 @1) + (29 @2) + (2:08 @3) + (14:48 @4) + (1:08 @5) 3.06 km (6:14 / km) +27m 5:58 / km
ahr:143 max:158

Orana Steiner school. Sad story, another late brain fade, 3 mistakes in a row 17, 18 and 19. Passed by Grant B on the way to 16 and could have tried to follow, but decided I had a better route. But rushed it and when I got in the buildings did not know where I was.
When I eventually got 17 of course I hadn’t planned 18 and didn’t see the impassable wall until it was right in front of me (having taken the dud right hand route). So had to run far left to get to the steps.
Then the wall did me again. Was focussed on getting around the end of it which pointed me in the direction of 20 and was halfway across the oval before a double check brought me back. A momentary hesitation at 3 which was close to 19 wasted a bit more time (several people mispunched here).
Running wise - desperately slow. Right calf was sore before and after, but hopefully not injured. Took magnesium before and had a compression sock on it.

Friday Jan 26 #

9 AM

Teering race 21:13 intensity: (18 @0) + (15 @1) + (1:09 @2) + (3:12 @3) + (14:36 @4) + (1:43 @5) 3.83 km (5:33 / km) +13m 5:27 / km
ahr:143 max:174 spiked:15/17c shoes: ASICS DS Racer

University of Canberra. Spoiled a good run with 300m to go when I got bamboozled by the levels and went down the wrong stairs. Took a minute to work it out.
5 PM

Teering race 25:06 intensity: (24 @1) + (15 @2) + (1:42 @3) + (21:33 @4) + (1:12 @5) **** 3.63 km (6:55 / km) +52m 6:28 / km
ahr:145 max:169 spiked:14/16c shoes: Inov8 XTalon 190

Bruce Ridge. Fail. Was going Ok until 11 and then did what I knew was my weakness is on spur gully: failed to go the right direction on a subtle slope even though I had identified this as an issue beforehand and was looking at my compass. Lost 2 Minutes and a respectable result.
Right calf tightened up since the morning and was 50-50 about running this but survived ok

Thursday Jan 25 #

7 PM

Teering race 19:05 intensity: (5 @2) + (3:30 @3) + (10:30 @4) + (5:00 @5) 3.58 km (5:20 / km) +11m 5:15 / km
ahr:148 max:161

AIS. Near the end fell into one of the traps for which this area is famous (every time we run here there's at least one person who ends up in the hockey fields with nowhere to go other than a lengthy beating of retreat). This time the red line from 13 to 14 went straight through a locked gate and despite looking as I thought carefully, I didn’t see the black line underneath the red. Very costly (1:30) but still came in ahead of Blair :).

Wednesday Jan 24 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

New pool

Tuesday Jan 23 #

Core Stability 20:00 [1]

Inc R leg single press 30x52.5 plus three times 20x60kg.
6 PM

Cycling 50:44 intensity: (26 @0) + (7:36 @1) + (24:02 @2) + (17:28 @3) + (1:12 @4) 22.66 km (2:14 / km) +270m 2:07 / km
ahr:119 max:142

Monday Jan 22 #

Walk 2:00:00 [3] 8.0 km (15:00 / km)
shoes: ASICS Gel Nimbus 19

Zealandia and Te Papa museum. Nice colossal squid.
10 AM

Running 1:30 intensity: (2 @0) + (18 @1) + (14 @2) + (47 @3) + (9 @4) 0.1 km (14:51 / km) +19m 7:38 / km
ahr:119 max:139

The lookout at Zealandia

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